QuinoaOther

Q: Does quinoa have more fiber than rice?

Yes, per USDA data: 100g of cooked quinoa has about 2.8g of dietary fiber, versus roughly 1.6g in the same weight of cooked long-grain brown rice. That's about 75% more fiber in quinoa at equal cooked weight. Quinoa also edges out rice on protein, 4.4g vs 2.74g per 100g cooked, and brings a nearly complete amino acid profile that rice lacks. Whether that makes quinoa the objectively 'healthier' choice depends on the rest of the meal, but on fiber and protein density alone, quinoa wins.

Q: Why is quinoa called a 'pseudocereal' instead of a true grain?

Quinoa (Chenopodium quinoa) is a broadleaf, dicotyledonous plant in the Amaranthaceae family, not a member of the grass family, Poaceae, that actual cereals like wheat, rice, corn, and barley belong to. The 'pseudo-' in pseudocereal means false or resembling. Quinoa earns the label because its starchy seeds get grown, milled, and cooked the same way true cereal grains are, despite that different botanical origin. Amaranth and buckwheat share the same classification for the same reason.

368

kcal / 100g

626

kcal / 1 cup

5 things to watch for

KetoLow-CalorieLow-CarbLow-FatLow-Sugar

Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	368kcal	—
Protein	14.12g	28%
Total lipid (fat)	6.07g	8%
Fatty acids, total saturated	0.706g	4%
Cholesterol	0mg	0%
Carbohydrate, by difference	64.16g	23%
Fiber, total dietary	7g	25%
Sodium, Na	5mg	0%

Vitamins & Minerals

Calcium, Ca47mg (6% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

4.57mg (33% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

563mg (28% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

197mg (53% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

457mg (65% NRV)

Zinc, Zn

Zinc contributes to normal DNA synthesis EU register →

Zinc contributes to normal acid-base metabolism EU register →

Zinc contributes to normal carbohydrate metabolism EU register →

Zinc contributes to normal cognitive function EU register →

Zinc contributes to normal fertility and reproduction EU register →

Zinc contributes to normal macronutrient metabolism EU register →

Zinc contributes to normal metabolism of fatty acids EU register →

Zinc contributes to normal metabolism of vitamin A EU register →

Zinc contributes to normal protein synthesis EU register →

Zinc contributes to the maintenance of normal bones EU register →

Zinc contributes to the maintenance of normal hair EU register →

Zinc contributes to the maintenance of normal nails EU register →

Zinc contributes to the maintenance of normal skin EU register →

Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →

Zinc contributes to the maintenance of normal vision EU register →

Zinc contributes to the normal function of the immune system EU register →

Zinc contributes to the protection of cells from oxidative stress EU register →

Zinc has a role in the process of cell division EU register →

3.1mg (31% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

0.59mg (59% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

2.033mg (102% NRV)

Selenium, Se

Selenium contributes to normal spermatogenesis EU register →

Selenium contributes to the maintenance of normal hair EU register →

Selenium contributes to the maintenance of normal nails EU register →

Selenium contributes to the normal function of the immune system EU register →

Selenium contributes to the normal thyroid function EU register →

Selenium contributes to the protection of cells from oxidative stress EU register →

8.5µg (15% NRV)

Vitamin A, RAE1µg (0% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)

Vitamin E contributes to the protection of cells from oxidative stress EU register →

2.44mg (20% NRV)

Vitamin K (phylloquinone)0µg (0% NRV)

Thiamin

Thiamine contributes to normal energy-yielding metabolism EU register →

Thiamine contributes to normal functioning of the nervous system EU register →

Thiamine contributes to normal psychological function EU register →

Thiamine contributes to the normal function of the heart EU register →

0.36mg (33% NRV)

Riboflavin

Riboflavin contributes to normal energy-yielding metabolism EU register →

Riboflavin contributes to normal functioning of the nervous system EU register →

Riboflavin contributes to the maintenance of normal mucous membranes EU register →

Riboflavin contributes to the maintenance of normal red blood cells EU register →

Riboflavin contributes to the maintenance of normal skin EU register →

Riboflavin contributes to the maintenance of normal vision EU register →

Riboflavin contributes to the normal metabolism of iron EU register →

Riboflavin contributes to the protection of cells from oxidative stress EU register →

Riboflavin contributes to the reduction of tiredness and fatigue EU register →

0.318mg (23% NRV)

Niacin1.52mg (10% NRV)

Vitamin B-6

Vitamin B6 contributes to normal cysteine synthesis EU register →

Vitamin B6 contributes to normal energy-yielding metabolism EU register →

Vitamin B6 contributes to normal functioning of the nervous system EU register →

Vitamin B6 contributes to normal homocysteine metabolism EU register →

Vitamin B6 contributes to normal protein and glycogen metabolism EU register →

Vitamin B6 contributes to normal psychological function EU register →

Vitamin B6 contributes to normal red blood cell formation EU register →

Vitamin B6 contributes to the normal function of the immune system EU register →

Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B6 contributes to the regulation of hormonal activity EU register →

0.487mg (35% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

184µg (92% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Quinoa is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Quinoa is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Quinoa is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Quinoa is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Quinoa is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Quinoa is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Quinoa is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Quinoa is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Quinoa is not keto-friendly (57.16 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbNo
No — Quinoa is not low-carb (57.16 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarUnclear
We can't determine whether Quinoa is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Quinoa is high in protein (14.12 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Quinoa is not low-fat (6.07 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Quinoa is not low-calorie (368 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

In a clinical study, 19 coeliac patients tolerated 50g of quinoa a day for 6 weeks, with blood and gastrointestinal parameters staying normal throughout, per research published on PubMed. ^[4]
Monash University rates cooked quinoa — black, red, or white — as low-FODMAP at a full 155g (1 cup) serving, and it reportedly stays low-FODMAP up to 500g cooked. ^[5]
Quinoa's phytic acid content sits around 1.0g to 1.3g per 100g, per an academic review published in JSFA Reports. ^[6]
A separate Bolivian food-composition study measured quinoa's phytic acid noticeably higher, at 2,060mg per 100g (about 2.06g/100g).

Note: this sits well above the 1.0g-1.3g/100g range cited by broader academic reviews — likely reflecting differences in quinoa variety, growing region, or analytical method rather than a real contradiction.

Flagged, not resolved. ^[7]
Germinating quinoa cuts its phytic acid substantially — by 22% to 79%, depending on the variety — according to a study published in the journal Foods. ^[8]

Health Benefits

Quinoa has a notably lower glycemic index than two common grain staples. Per a review by Zhang et al. (2024) in Frontiers in Nutrition, quinoa scores 53 (±5) on the GI scale.

White rice scores 69 (±7) and wheat scores 70 (±5) for comparison — both meaningfully higher. ^[1]
A separate clinical test in 10 subjects measured quinoa's glycemic index directly, rather than estimating it from a review.

Regular cooked quinoa averaged a GI of 63.37 (ranging from 51.28 to 78.25 between people). Germinating the quinoa before cooking brought the average down slightly, to a GI of 59. ^[2]

Storage & Buying Tips

Quinoa's grain naturally carries bitter-tasting saponins, which is why most packaged quinoa is pre-rinsed. Per Hazzam et al. in the journal Molecules, three sequential washes cut saponin content from about 1.03% to about 0.18% of grain weight.

Rinsing quinoa yourself before cooking, even briefly, further reduces any remaining bitterness. ^[3]

Frequently Asked Questions

Is quinoa safe to eat raw, or does it have to be cooked?

Quinoa is meant to be rinsed and cooked, not eaten raw. Its outer coating carries compounds called saponins, which taste bitter and, in lab cell studies, can damage gastric mucosal cells.

Cooking matters here beyond just taste. Thermal processing, boiling or steaming, limits saponins from breaking down into more membrane-damaging forms, compared with soaking alone.

That's part of why quinoa gets rinsed and cooked, rather than just rinsed, soaked, and eaten uncooked. ^[9]

Can you be allergic to quinoa, and does it cross-react with other allergens?

True IgE-mediated quinoa allergy looks rare, and it's distinct from the more common gastrointestinal irritation caused by residual saponins in poorly rinsed quinoa. A published case report documented anaphylaxis to quinoa specifically.

Reported symptoms range widely — hives, itching, stomach cramping, coughing, and throat tightness on the milder end, up to severe anaphylaxis with breathing difficulty, low blood pressure, and rapid heart rate.

There's a cross-reactivity wrinkle, too. Animal-model research found quinoa's seed-storage proteins cross-react with peanut and tree nut allergens, due to high sequence similarity and antibody cross-binding.

Anyone with peanut or tree-nut allergies who's reacted to quinoa before may want to raise it with an allergist. ^[10]

Does quinoa have more fiber than rice?

Yes, per USDA data: 100g of cooked quinoa has about 2.8g of dietary fiber, versus roughly 1.6g in the same weight of cooked long-grain brown rice. That's about 75% more fiber in quinoa at equal cooked weight.

Quinoa also edges out rice on protein, 4.4g vs 2.74g per 100g cooked, and brings a nearly complete amino acid profile that rice lacks. Whether that makes quinoa the objectively 'healthier' choice depends on the rest of the meal, but on fiber and protein density alone, quinoa wins. ^[11]

Is quinoa a carb or a protein food?

By weight, quinoa is predominantly a carbohydrate: cooked quinoa runs about 21.3g of carbohydrate per 100g against just 4.4g of protein.

Where quinoa stands out among grains is protein quality, not quantity. It supplies all nine essential amino acids in a nearly complete profile, and its carbohydrate fraction carries a comparatively low-to-medium glycemic index.

In practice, that makes quinoa function primarily as a starchy carb source at the table — just one with a notably stronger protein contribution than most grains carrying similar carb content. ^[11]

Why is quinoa called a 'pseudocereal' instead of a true grain?

Quinoa (Chenopodium quinoa) is a broadleaf, dicotyledonous plant in the Amaranthaceae family, not a member of the grass family, Poaceae, that actual cereals like wheat, rice, corn, and barley belong to.

The 'pseudo-' in pseudocereal means false or resembling. Quinoa earns the label because its starchy seeds get grown, milled, and cooked the same way true cereal grains are, despite that different botanical origin.

Amaranth and buckwheat share the same classification for the same reason. ^[12]

Found in these products

3 products in our database contain Quinoa.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Quinoa, uncooked” (SR Legacy, fdcId 168874), updated 2026-08-27.

Research reviewed 2026-08-21.

Zhang et al., Frontiers in Nutrition (2024-10-03)
ResearchGate — (PDF) Glycemic Index Profiling of Quinoa (Chenopodium quinoa Willd) Variety
Hazzam et al., Molecules (2020-02-26)
Gastrointestinal effects of eating quinoa (Chenopodium quinoa Willd.) in celiac patients - PubMed (2014-01-31)
FODMAP Everyday — Quinoa (2017-04-12)
Olmos et al., JSFA Reports (2022-11-30)
Phytate, zinc, iron and calcium content of common Bolivian food, and implications for mineral bioavailability (2015-04-30)
Maldonado-Alvarado et al., Foods (2023-01-12)
Xue et al., Food Science & Nutrition (2019-12-05)
Food anaphylaxis to quinoa
Quinoa, cooked - Nutrients - SR Legacy | USDA FoodData Central
Pseudocereal - an overview | ScienceDirect Topics